Friday, October 18, 2013


Warm-up (Partner): 
5 x 500m Row

*Stay consistent, and try to beat your previous time each set*

*If you don't have a partner, use 1:1 rest:work ratio*
*If you feel good, go for a PR*

Chad) 1:45, 1:43, 1:42, 1:40, 1:38

Mike) 1:55, 1:49, 1:46, 1:45, 1:43 (PR)

Note: This is all about consistency, you DO NOT want to go all out on the first row. Use this as a tool to familiarize yourself with pacing and consistency (very similar to the Track workouts we will be posting).

MetCon (AMRAP 12): 

As many reps as possible in 12 minutes of:  3-6-9-12-15...
Push Press (95/65)
Box Jump Overs (24/20) *You may touch the top of the box*

*Keep adding 3 reps to each movement as you move up the ladder*

Chad) 24+3 (Rx)

Mike) 18 (75)

Cash Out: 21-15-9 (For Quality, not Time)
GHD Sit-ups
Toes 2 Bar

Here is a great article written by Crossfit Games Athlete Talayna Fortunato on the Top 10 Mistakes Crossfitters Make. Insightful article, with great tips.

We would love to hear your feedback!!


  1. Keep moving throughout the MetCon. I paced my Box Jumps so that once I got back to the bar for my push presses, I was fresh enough to do them unbroken.

  2. Happy with the row! Those that know me, know I've struggled with the ERG. Let's call it seasickness. I was able to better my time on each consecutive row, ending with a personal best. The conditioning at the track has made a difference.